CFGoodLife – CrossFit
Warm-up for squats (No Measure)
50 Jumping Jacks
15 Air Squats
15 Leg Kicks (forward and side)
Couch (both sides)
Wall squat on floor
Pigeon (both sides)
2 mins banded hamstring
2 mins banded shoulder stretch
Hip flow – 10 reps each
Side to sides
Leg cross over
Side to side to to hip extend
Bottom squat knee touches
Bottom squat reaches
Toes to squat
Back Squat (5×5 )
2 Warm up sets then…
5×5 with increasing weight to reach a new 5 rep max
Metcon (Time)
3 Rds
20/15 Cal Bike
10 Front Squats 135/95
( 30/25 Cal Row)